Asanas Based On Shavasana: Posture Used For Relaxation By Dr Rao G. Nanduri Vice President, Medical Sciences, PersonalMD.com Prof. M. Venkata Reddy Director of Vemana Yoga Research Institute Editor's Note: PersonalMD is pleased to present a comprehensive series of articles on the ancient art and science of Yoga. Beginning with a general overview that's followed by a series of articles that delve deeper into various aspects of the practice, we hope you enjoy the series, learn something new and ultimately get motivated to commence your own Yoga regimen. Good Luck.
Shavasana Explanation: 'Shavam' in Sanskrit means a corpse and this asana resembles the posture of a dead person. This posture is basically meant for relaxation after doing any other difficult asanas. Description: All the parts of the body are completely relaxed in this position. The legs are to be kept at 30o, and the arms at 15o away from the body. Keep the elbows in prone position with fingers half-bent. The feet are kept 18 inches apart. The hands should be about 6 inches away from the body. Keep the eyelids closed, but the eyeballs should move freely within. Breathing should be slow, rhythmic and abdominal. The mind should concentrate only on breathing. This kind of breathing is called "Praanaadhaarana". Benefits: Headache, dizziness, mental weakness, hot flushes, insomnia, high blood pressure and sciatica are relieved. Asanas based on Shavasana Asanas Benefits a) Uttanasana Improves sciatica, indigestion, constipation, neurasthenia and diabetes. b) Naukasana Strengthens muscles of abdomen, neck and shoulder and relieves constipation. c) Svottanasana Removes constipation and flatulence, increases the digestive power and relieves joint pains and sciatica. d) Ardha Svottanasana Removes constipation and flatulence, increases the digestive power and relieves joint pains and sciatica. Also tones the leg and hip muscles. e) Sarvangasana Stimulates thyroid, digestive & respiratory systems and relieves asthma, constipation and piles. f) Ardha Sarvaangasana Improves digestion, tones buttocks. It is good for varicose veins and piles. g) Langalasana Stimulates pancreas and relieves pains in joints and back.
h) Paryankasana Stretches the muscles of the lower abdomen and movements of the spine become smooth and easy. Increases lung power and digestion. Cleans sinuses and nose block. Uttanasana Description: Lie on your back and keep the fists on the ground. Breathe normally and with one leg straight on the ground, slowly lift the other 30, 60 and finally 90 degrees off the ground. Then lower the leg and do the same with the other leg. This represents one unit and three such units should be performed during each session. Benefits: Relieves sciatica, diabetes, indigestion, constipation and neurasthenia. Note: Lumbar spondylitis is a contra-indication for this asana. Vichitrakarani (Naukasana) Explanation: In the Vichitrakarani position the hands are stretched and the legs are held stiff like a stick. This asana is also called Naukasana. Position: Lie on the back as in Shavasana position, stretch the legs with your feet together and raise them about 10" to 12" above the ground. Stretch the arms around the head on the ground and raise the arms along with the chest upwards after taking a deep breath, while balancing on the buttocks at the same time. Now, let both the arms lie horizontally to the ground with fingers pointing towards the knees. The body in this position looks like a floating boat. Breathe normally in this position and return to Shavasana position slowly after 10 to 30 seconds. Perform Naukasana at least 8 to 10 times per session. Benefits: It helps strengthen the muscles of the abdomen, neck and shoulder. It also relieves constipation. Caution: Severe backache and hip joint disorders are contra-indication for this asana. Svottanasana or Pavanamuktasana (wind releasing position) This asana is known as Svottana because in this a person lies down on his back. It also called Pavana Muktasana where "Pavana" means wind/gases and "muktasana" means relief. It relieves one from the pain due to gases in the intestines and stomach. Description: Lie supine on the ground as in Shavasana position over a mat or blanket with your heels together and then raise the stretched arms above the head. Inhale and raise both the legs to a 45 degrees angle without bending the knees. Bring the legs perpendicular to the ground and complete inhalation. Bend the knees slowly and bring them down on to the chest while exhaling. Keep both hands around the knees interlocked.
Keep the chin near the knees and maintain the position. Make sure you breathe normally at the same time. Stay for 2 to 3 minutes in this position and then return to Shavasana position. Do this procedure at least 3 to 4 times. Benefits: Svottanasana helps to remove accumulation of gases in the stomach and intestines, increases the digestive power and improves constipation. It strengthens the leg and hip muscles. It's good for joint pain and sciatica. Caution: The patients with neck-pain are advised not to raise the head during this practice. Patients of sciatica should consult a yoga instructor. Ardha Svottanasana Explanation: This asana is known as Ardha-Svottanasana because it's half posture of the Svottanasana. Description: a. Lie supine on the ground as in Shavasana over a mat or blanket with heels together and raise the arms stretched above the head. b. Raise the right leg to 45 degrees from the ground without bending the right knee. Keep the left leg firmly on the ground and start your inhalation. c. Raise the right leg further up until it's perpendicular to the ground and complete your inhalation. Then, bend the right knee over the chest holding the right leg by interlocking both the arms around it and exhale slowly. Keep the chin above or near the right knee. d. Then, rotate the left leg 3 times clockwise and 3 times anti clockwise while breathing normally. e. Release the right leg and keep it parallel to the left leg. Relax for one minute. f. Repeat the same movements with left leg and knee while keeping the right leg firmly on the ground. This represents one unit of the asana. Do 3 to 4 units in a single yoga sitting. Benefits: Ardha Svottanasana has the same benefits as Svottanasana. In addition, it strengthens the leg and hip muscles more. Caution: The patients with neck-pain are advised not to raise the head during this practice. Patients suffering from sciatica should consult a yoga instructor. Sarvangasana Explanation: "Sarva" in Sanskrit means everything or complete. This asana energizes all parts of the body.
Description: Start with the Shavasana position and then assume a Vipareethakarani Mudra position, which is Ardha (half) Sarvangasana. With the support of hands on both the sides of the waist, lift the hips and legs up to an angle of 90 degrees. Keep the hands behind the back and let the chin be pressed against the chest. Breathe normally in this position and stay as long as you can up to 3 minutes and slowly come back to the Shavasana position. You may do this asana 3 to 5 times a day. Benefits: It stimulates your thyroid gland. It gives relief in cases of asthma and constipation. It improves respiratory and digestive systems. It helps regress piles in the initial stages. Caution: People with problems of spine, hips and shoulders should not attempt this asana. Viparitakarani (Ardha Sarvangasana) Explanation: Viparitakarani is a part of the Mudra category. The feet are raised above with the support of both hands under the buttocks. It's an in-between position while practicing Sarvangasana, hence some people call it Ardha (incomplete) Sarvangasana. Position: Lie on your back as in the Shavasana position. Supporting your body on the palms, raise the legs straight up 90 degrees off the ground, without bending the knees. Raise the hips 45 degrees off the ground, while balancing on your elbows and shoulders. You may keep the legs at 90 degrees or bend even further to 135 degrees with more practice. For returning to normal position of Shavasana, first lower the hips and hands to the ground and bring the legs down slowly. Make sure you breathe normally in this position. You may do this asana 5 to 6 times in a day. Benefits: It improves digestion and helps tone buttocks. It's good for various veins. Caution: People with spinal cord deformities, disabilities of hip and shoulder joints and severe backache should not perform this asana. Langalasana (Halasana) Explanation: 'Langal' means a plough and the body resembles a plough in this asana. It's also called a 'Halasana'. Description: Start with the Shavasana position and assume Ardha Sarvangasana followed by a complete Sarvangasana. Lower the legs backwards behind the head and keep the legs and knees straight together until your toes touch the ground. Hold the head with both your hands and fingers locked together. Make sure your elbows are resting on either side of the head on the ground. Benefits: This asana strengthens the spine, relieves backache and joint pains. It stimulates the pancreas and helps in strengthening the muscles of the abdomen. Caution: People with problems in vertebrae and joints should not perform this asana.
Paryankasana (Chakrasana) Explanation: 'Paryanka' in Sanskrit means a cot. The asana is also called 'Chakrasana'. Description: Lie down on your back in the Shavasana position and keep both the palms on either side of the head with fingers pointing towards the feet and the elbows pointing upwards. Bend the knees and lift up the whole body so that it curves like an arch with the support of your hands and feet. The navel is at the top of the arch during this position. Breathe normally and return slowly to Shavasana position after 1 to 2 minutes. Benefits: It helps improve spinal movements, tone of the abdominal muscles, digestion, lung capacity and sinus blockage. Caution: People with problems in vertebrae and joints should not perform this asana. Note: The sequence of asanas mentioned hereunder does not indicate the relativity of their importance. Find out from your yoga teacher/instructor the exact asana which will be more beneficial to you.